04/04/15 Workout Recap - Do the Locomotion

The main set is a test of your gears, where you're challenged to go fast, then EZ, then fast, then EZ over the same distance.  This type of set forces you to identify what, in fact, makes YOU individually fast.  What are the differences you notice when you "go fast"? Do you kick more? Does your arm rate turnover faster? Are your turns tighter?  Observe yourself, take notes and incorporate your "fast traits" into your "EZ" swimming so your stroke is strong no matter which speed you're asking your body to go.

04/04/15 - Levels 3 & 4

w/u: 500 swim (NO Walls, Turn at the "T")

PS: 12 x 25 @ :30 OR :35 (2 drill, 1 FAST!)

MS:
5 x 100 pull smooth @ 1:30 OR 1:45 OR 1:55 (3/5 breathing pattern by 50) 

3 x [25 @ :20 OR :30 FAST!/ 25 @ :30 OR :40 easy
     50 @ :40 OR :50 FAST!/ 50 @ :60 OR 1:10 easy
     75 @ :60 OR 1:15 FAST!/ 75 @ 1:30 OR 1:40 easy
     100 @ 1:20 OR 1:35 FAST!/ 100 @ 2:00 OR 2:10 easy]

5 x 100 pull smooth @ 1:30 OR 1:45 OR 1:55 (3/5 breathing pattern by 50)

12 x 25 IMO @ :30 OR :35 (rotating fast 25 within each broken 100 IM)

c/d:200

3050

 


04/04/15 - Level 2

w/u: 500 swim (NO Walls, Turn at the "T")

PS: 12 x 25 @ :35 (2 drill, 1 FAST!)

MS:
5 x 100 pull smooth @ :10sR (3/5 breathing pattern by 50) 

3 x [25 FAST!/ 25 easy - :10sR each
     50 FAST!/ 50 easy - :10sR each
     75 @ FAST!/ 75 easy - :10sR each
     100 @ FAST!/ 100 easy] - :10sR each

5 x 100 pull smooth @ :10sR (3/5 breathing pattern by 50)


c/d:100

2650

Posted on April 6, 2015 .